Made with everyday spices, this Low FODMAP Curry Spice Mix gives homemade curries warmth and colour without high FODMAP ingredients.
I love making my own spice mixes because I can adjust them to my liking. I’m very happy to share my Low FODMAP Curry Spice Mix, perfect for an easy, homey Indian curry that’s kind to your tummy.
You can make this spice mix as mild or as hot as you like. I prefer mine mild, but if you enjoy more heat, add chilli powder or cayenne pepper.
This is a Low FODMAP spice mix, so it doesn’t contain high FODMAP ingredients such as garlic or onion powder. If you follow the Low FODMAP diet and enjoy curries and Indian food as I do, this recipe is ideal.
It also makes a wonderful curry for anyone who isn’t following the diet. My husband approved it and, as you know, he was born in India.
Simply mix all the ingredients together and store them in an airtight container. This recipe makes 10 ½ teaspoons, enough for a curry serving 4 to 6 people. It’s the same blend I use in my quick and delicious Low FODMAP Chicken Curry.
How about you? Do you make your own spice mixes? Which one is your favourite?
Why We Love Low FODMAP Curry Spice Mix
- Garlic-free and onion-free seasoning finally makes curry possible on a Low FODMAP plan.
- Homemade blend tastes fresher than most supermarket curry powders.
- Flexible blend adapts easily to coconut-based, tomato-based, or yoghurt-based curries.
Key Ingredients for Low FODMAP Curry Spice Mix
Cumin Powder
Gives the blend its warm, savoury depth and classic curry taste. Choose a fragrant powder with a strong aroma, as older cumin can lose intensity.
Coriander Powder
Provides a mild citrus flavour that balances the spice mix. It softens the stronger spices and helps everything blend smoothly together.
Low FODMAP Garam Masala
A mix of spices such as cinnamon, clove, and cardamom brings gentle warmth and layered flavour. Always check the label carefully. Many versions contain garlic or onion powder, which won’t suit a Low FODMAP blend.
Turmeric
Turmeric brings earthy flavour and deep golden colour to the blend. The yellow tone gives curry its distinctive look.
Find the complete list with measurements in the recipe card below.
How to Make Low FODMAP Curry Spice Mix
Step 1: Add all the ingredients to a medium container.
Step 2: Secure the lid tightly and shake well to combine.
Step 3: Store in your spice cabinet until ready to use.
Frequently Asked Questions
Yes, but the blend will lose some of the savoury flavour that replaces garlic and onion. Asafoetida helps round out the mix without affecting its Low FODMAP suitability. If leaving it out, increase cumin slightly to maintain balance.
Whole spices can be used, but grind them very finely first. The recipe relies on powdered spices for an even blend and consistent flavour.
No, a spice grinder isn’t necessary if you’re using ready-ground spices. It’s only helpful if you prefer to grind whole cumin or coriander seeds for a fresher flavour.
You can include small amounts of ground ginger, fennel seed, smoked paprika, mustard powder or dried curry leaves while keeping the blend Low FODMAP. Add gradually to maintain balance.
Extra Help from the Kitchen
Grind Whole Spices for Stronger Flavour – If using whole cumin or coriander seeds, grind them yourself in a spice grinder before measuring. Freshly ground spices will give the blend a more pronounced aroma.
Sieve the Blend for Even Texture – After mixing, pass the spice blend through a fine sieve to break up any lumps. This helps the seasoning disperse evenly in sauces and marinades.
Measure with Level Spoons – Fill each spoon and level it off with the back of a knife. This keeps the flavour balance consistent every time you make the mix.
Use a Dry Bowl and Spoon – Any moisture can cause clumping over time, so make sure all equipment is completely dry before mixing.
Prepare Smaller Batches More Often – Instead of making a large quantity, mix smaller amounts and refresh them every few months to keep the flavour at its best.
Variations and Twists
Mild Sweet Curry Blend – Increase the cinnamon slightly and add a small pinch of ground fennel seed. This creates a softer warmth with a light sweetness that works well in vegetable or lentil curries.
Spicy Madras-Style Blend – Add Kashmiri chilli powder or a pinch of cayenne along with a little extra black pepper. The extra heat suits tomato-based or meat curries.
Sri Lankan-Style Thuna Paha Mix – Add ground fennel seed and a small amount of curry leaf powder. These spices bring a more fragrant warmth that pairs well with coconut-based dishes.
Ginger-Enhanced Curry Mix – Mix in a small amount of ground ginger for brighter warmth. Chicken or vegetable curries cooked with coconut milk or tomatoes pair well with the gentle heat.
Storage and Shelf Life
Store the Low FODMAP Curry Spice Mix in an airtight glass jar or sealed spice container. Keep it in a cool, dry cupboard away from direct light and heat.
The blend keeps well at room temperature for about 6 to 12 months. The spices don’t spoil easily, but their aroma and strength fade gradually over time.
Give the jar a quick shake before each use and replace the mix once the scent becomes noticeably weaker.
More Spice Mixes To Try
Low FODMAP Garam Masala
Low FODMAP Garam Masala combines warm spices such as cumin, cardamom, and cinnamon without garlic or onion powder. Use it to finish curries or stir into rice for extra spice and warmth.
Low FODMAP Taco Seasoning
Keep Low FODMAP Taco Seasoning ready for mince, grilled chicken or roasted vegetables. Paprika, cumin, and chilli bring savoury flavour with a mild chilli heat.
Cajun Seasoning
Black pepper, paprika, and dried herbs shape this Cajun Seasoning. Sprinkle it over prawns, chicken, or potatoes before cooking for a stronger spice kick.
Chai Masala
Chai Masala blends cardamom, cinnamon, cloves, and ginger for traditional masala chai. Simmer it with black tea and milk for a spiced drink.
Homemade Pumpkin Pie Spice
Cinnamon, nutmeg, and cloves define Homemade Pumpkin Pie Spice. Mix it into pie fillings, cake batter, or biscuit dough for warm baking spice.
Low FODMAP Curry Spice Mix Recipe
Ingredients
- 1 ½ tsp turmeric
- 2 tsp cumin powder
- 1 tsp coriander powder
- 1 ½ tsp cardamom powder
- 1 tsp sweet paprika
- ¼ tsp asafoetida
- 1 ½ tsp low FODMAP garam masala
- ¼ tsp cinnamon
- ¼ tsp black pepper
- 1 tsp salt
Instructions
- Add all the ingredients to a medium container.
- Secure the lid tightly and shake well to combine.
- Store in your spice cabinet until ready to use.
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